Trish Tucker May Nutrition

Trish Tucker May Nutrition Trish Tucker May, is an award winning nutritionist and gut specialist. Helping women 40+ with digest What if there were no unwanted menopause symptoms?

Contact Trish for nutritional advice by visiting www.trishtuckermay.com Trish has an online clinic coaching women in Australia, Europe and the UK. Trish won the Total Wellness Club Nutritionist of the year in 2019 and her Time To Nourish Gut Healing Program won the Gold Medal in Janey Loves Wellness Industry Awards. It is vital to shift the focus during the peri-menopause so we can have a smoother

transition into Menopause. If we don’t do this work in our 40’s the menopause will be a struggle. I help women focus on these key areas because they have a massive impact on the journey we face over 40. If I could show you this in an 8 week program would you join me?
 Restore your gut health and boost your immune system
 Become the master of your unique healthy blueprint
 Figure out which foods fuel your body and which foods wreak havoc on your body
 Nourish your body with whole, seasonal foods and push out the pesky toxins that have left you with extra pounds and cellulite
 Combat fatigue and access a completely natural source of energy you haven’t experienced since you were a child
 Eliminate food allergies that you probably don’t even know you suffer from
 Feel alive again and ready to take on the transition into the peri-menopause years. Imagine kissing…

food allergies
leaky gut
toxic pounds
brain fog
Monthly headaches or migraines
Hormone havoc
and adrenal fatigue
goodbye forever. Give me 8 weeks and I’ll help you get there. Introducing the 8-Week Restore Your Gut Health program—the only program designed to help you rehabilitate your gut and reclaim the life you deserve.

Your gut and your hormones are not two completely separate conversations.This is one of the biggest messages I wanted wo...
02/09/2026

Your gut and your hormones are not two completely separate conversations.

This is one of the biggest messages I wanted women to understand when I wrote my book.

Hormones have an impact on digestion.

And what's happening in your gut can influence how you feel.

Your gut is involved in digesting food and absorbing the nutrients your body needs.

Your liver plays an important role in processing hormones.

Your gut then helps eliminate waste and hormone by-products through the bowel.

And your gut and brain are communicating all the time through what I call the gut-brain connection.

So when you're experiencing bloating, constipation, fatigue, poor sleep, brain fog or changes in weight during midlife, I don't want you to look at one thing in isolation.

Look at the whole picture.

Gut. Hormones. Food. Sleep. Stress.

This is why I wrote Nourish Your Gut for a Positive Menopause.

Because I wanted women to have somewhere to start.

A practical guide to help you understand what might be happening and, most importantly, what you can actually do about it.

Want to understand your gut better and know what you can actually do about it?

That's exactly why I wrote Nourish Your Gut for a Positive Menopause.

📖 Available here: https://trishtuckermay.com/product/nourish-your-gut-for-a-positive-menopause-book/

If you asked me which foods I want women to eat more of during menopause, I'd start here...Not because there is one magi...
30/08/2026

If you asked me which foods I want women to eat more of during menopause, I'd start here...

Not because there is one magical menopause food.

There isn't.

It's about variety, colour and giving your body the nutrients it needs.

Here are five foods that feature in my book and that I love for midlife:

🥦 Broccoli
I call broccoli king! It's part of the cruciferous vegetable family and is a fantastic addition to a gut-friendly, wholefood diet.

🥑 Avocado
A wonderful source of healthy fats and an easy addition to salads, smoothies or breakfast.

🥗 Berries
Beautifully colourful and packed with plant nutrients. Add them to breakfast or enjoy them as a snack.

🌱 Seeds
Pumpkin, sunflower, chia, flax and h**p seeds all make useful additions to meals and snacks.

🥣 Oats
A simple staple containing beta-glucans, a type of soluble fibre.

And here's the bit I really want you to remember...

Don't just eat the same five healthy foods every day.

Your gut loves variety.

Think colour.

Think plants.

Think wholefoods.

Think about how many different foods you can add to your week.

Want to understand your gut better and know what you can actually do about it?

That's exactly why I wrote Nourish Your Gut for a Positive Menopause.

📖 Available here: https://trishtuckermay.com/product-category/books-and-resources/

Recipe of the week. Pop into The Farmers Patch in Lake St, Forster and say hello. Pick up all your ingredients for this ...
27/08/2026

Recipe of the week.
Pop into The Farmers Patch in Lake St, Forster and say hello.

Pick up all your ingredients for this simple, hormone and gut-friendly dish that’s perfect for lunch or as a side:

🥗 Quinoa, Roasted Veg & Tahini Bowl 🥗

Ingredients:
1 cup quinoa, rinsed and cooked
1 zucchini, chopped
1 red capsicum, chopped
1 small sweet potato, diced - have you tried the purple ones yet?
1 tbsp olive oil
Pinch of sea salt & black pepper
1 tbsp tahini
Juice of ½ lemon
1 tbsp water (to thin tahini dressing)

How to make it:
Roast the zucchini, capsicum, and sweet potato in olive oil, salt and pepper at 200°C for 20–25 mins until golden.

Whisk tahini, lemon juice, and water until smooth.

Assemble bowls with quinoa, roasted veg, and drizzle over tahini dressing.

🌱 Packed with fibre, plant protein, and healthy fats, this is a bowl your gut will thank you for.

Would you enjoy this warm or cold?

Pop in and talk to Sarah, Brad, Nadine, Mack and Trish.
If you need inspiration for dinner tonight, let us guide you.
We have some awesome fresh and local ingredients your taste buds will love.

Did you know your changing hormones can affect more than your hot flushes?During perimenopause, oestrogen can rise and f...
25/08/2026

Did you know your changing hormones can affect more than your hot flushes?

During perimenopause, oestrogen can rise and fall unevenly. Then, after menopause, oestrogen levels fall.

And this hormonal shift can have an impact on how you’re feeling physically.

Here are 3 things I want you to understand:

1. Your digestion can change.

The book explains that hormone fluctuations during perimenopause and menopause can create challenges with digestion, blood sugar regulation and stress management.

2. Your energy can change.

Hormones influence energy, metabolism and blood sugar balance. So when things are fluctuating, you may notice that you don’t feel quite as steady as you used to.

3. Your gut needs more attention, not less.

Your gut, liver and hormones are all part of a bigger picture. This is why I don’t believe menopause support should only focus on hormones.

We need to look at the whole woman.

✅Your digestion.

✅Your food.

✅Your stress.

✅Your sleep.

✅Your hormones.

They all matter.

Want to understand your gut better and know what you can actually do about it?

That’s exactly why I wrote Nourish Your Gut for a Positive Menopause.

📖 Available here: https://trishtuckermay.com/product/nourish-your-gut-for-a-positive-menopause-book/

Did you know your changing hormones can affect more than your hot flushes?During perimenopause, oestrogen can rise and f...
25/08/2026

Did you know your changing hormones can affect more than your hot flushes?

During perimenopause, oestrogen can rise and fall unevenly. Then, after menopause, oestrogen levels fall.

And this hormonal shift can have an impact on how you're feeling physically.

Here are 3 things I want you to understand:

1. Your digestion can change.

The book explains that hormone fluctuations during perimenopause and menopause can create challenges with digestion, blood sugar regulation and stress management.

2. Your energy can change.

Hormones influence energy, metabolism and blood sugar balance. So when things are fluctuating, you may notice that you don't feel quite as steady as you used to.

3. Your gut needs more attention, not less.

Your gut, liver and hormones are all part of a bigger picture. This is why I don't believe menopause support should only focus on hormones.

We need to look at the whole woman.

✅Your digestion.

✅Your food.

✅Your stress.

✅Your sleep.

✅Your hormones.

They all matter.

Want to understand your gut better and know what you can actually do about it?

That's exactly why I wrote Nourish Your Gut for a Positive Menopause.

📖 Available here: https://trishtuckermay.com/product/nourish-your-gut-for-a-positive-menopause-book/

Bloating isn’t something you simply have to accept as you get older.I hear this all the time from women in their 40s and...
24/08/2026

Bloating isn’t something you simply have to accept as you get older.

I hear this all the time from women in their 40s and 50s.

“I just never used to be like this.”

“I can eat the same meal and suddenly look six months pregnant.”

“I suppose this is just menopause.”

But regular bloating is your body giving you information. It isn’t something you simply have to put up with.

There are lots of things that can contribute to bloating, including eating too quickly, eating while stressed, poor chewing, low stomach acid, a lack of digestive enzymes, dehydration and an imbalance in your gut bacteria.

One of the simplest things you can try?

Slow down!

Digestion starts in your mouth. Try chewing each mouthful properly rather than eating while distracted or rushing around.

In my book, I recommend aiming for 20 to 30 chews per mouthful.

It sounds like a lot, but try counting them next time you eat.

You might be surprised by how quickly you normally swallow your food.

Your digestion doesn’t need more rules. Sometimes it needs you to simply slow down.

Want to understand your gut better and know what you can actually do about it?

That’s exactly why I wrote Nourish Your Gut for a Positive Menopause.

Available here: https://trishtuckermay.com/product/nourish-your-gut-for-a-positive-menopause-book/

Bloating isn't something you simply have to accept as you get older.I hear this all the time from women in their 40s and...
24/08/2026

Bloating isn't something you simply have to accept as you get older.

I hear this all the time from women in their 40s and 50s.

“I just never used to be like this.”

“I can eat the same meal and suddenly look six months pregnant.”

“I suppose this is just menopause.”

But regular bloating is your body giving you information. It isn't something you simply have to put up with.

There are lots of things that can contribute to bloating, including eating too quickly, eating while stressed, poor chewing, low stomach acid, a lack of digestive enzymes, dehydration and an imbalance in your gut bacteria.

One of the simplest things you can try?

Slow down.

Digestion starts in your mouth. Try chewing each mouthful properly rather than eating while distracted or rushing around.

In my book, I recommend aiming for 20 to 30 chews per mouthful.

It sounds like a lot, but try counting them next time you eat.

You might be surprised by how quickly you normally swallow your food.

Your digestion doesn't need more rules.

Sometimes it needs you to simply slow down.

Want to understand your gut better and know what you can actually do about it?

That's exactly why I wrote Nourish Your Gut for a Positive Menopause.

📖 Available here: https://trishtuckermay.com/product/nourish-your-gut-for-a-positive-menopause-book/

What does “nourish and thrive” actually mean to you?I’ve shared my best digestion tip over in our Facebook community, an...
11/08/2026

What does “nourish and thrive” actually mean to you?

I’ve shared my best digestion tip over in our Facebook community, and honestly, it’s something so simple that it could completely change the way you eat.

So if you’re not already in the group, head over there now, the link is in my bio and watch the video.

Here’s a little snippet of what I talk about...

One of the biggest changes you can make to support your digestion is to start eating more mindfully.

Before you eat, pause and ask yourself:

“Am I actually hungry?”

And when you do eat, slow down.

Look at your food. Notice the colours, textures and aromas.

Take that first mouthful and really taste it.

Is it crunchy? Sweet? Salty? Bitter?

And then chew. Really chew.

Most of us eat far too quickly, often while we're distracted, rushing around or thinking about what we need to do next.

But eating is something your body needs to prepare for.

When you slow down and become more aware of your food, you're giving your body the chance to properly engage with the process of digestion.

It sounds incredibly simple.

But could this one habit change the way you eat?

Head into the Facebook community to watch the full video and hear why I think this is such an important habit to master.

30/07/2026

Tiny but mighty… have you discovered the power of chia seeds?
These little seeds may be small, but they're nutritional superstars for women over 40!

Rich in gut-loving fibre to support healthy digestion.

💚 Packed with omega-3 fats to help calm inflammation.

💪 A great source of plant protein to keep you feeling satisfied.

🦴 Full of calcium and magnesium to support healthy bones.

⚖️ Help keep blood sugar levels more stable, reducing energy crashes.

✨ Loaded with antioxidants to support healthy ageing.

My favourite way to enjoy them? Add 1–2 tablespoons to overnight oats, yoghurt, smoothies or make a simple chia pudding.

Don't forget to soak them first and drink plenty of water!

Sometimes the smallest changes make the biggest difference to your health. 💚

29/07/2026

For many women in perimenopause and menopause, this is incredibly common.
Why does it happen?

Falling oestrogen can affect serotonin and melatonin, making sleep lighter.

Cortisol (your stress hormone) may spike in the early hours.

Blood sugar can dip overnight, triggering an adrenaline release that wakes you up.

Hot flushes and night sweats can also disrupt deep sleep.

What can you do? 🤔

Eat a protein-rich dinner and avoid too much sugar or alcohol in the evening.

Support your nervous system with magnesium and calming bedtime rituals.

Keep your bedroom cool and dark.

Manage stress during the day with walking, yoga, breathwork or meditation.

If it's happening regularly, don't ignore it—it's often a sign your hormones, gut health or blood sugar need support.

Waking at 3 a.m. isn't just "part of getting older." Your body is trying to tell you something. ❤️

Have you been waking at 3 a.m.?

Let me know in the comments. 👇

Address

24 The Ridge
Forster, NSW
2428

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+447984326956

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